Top 3 Asanas to improve your Spine-health

You may joke about your job killing you, but it might actually be true. (Nervous laughter)

Most of us spend our day, or used to, before the pandemic, working at a desk for more than eight hours. Doing a desk job can leave you with a stiff body as you are sitting in front of your computer the entire day. Whoever said, “Sitting is the new smoking,” said it right.

 

The human vertebral column is the combination of 5 different segments of bones - Cervical, Thoracic, Lumbar, Sacral, and Coccygeal or Coccyx (Tailbone). Smooth integration of all 5 segments is very crucial for a healthy spine.

A healthy spine has a slight S-shaped curve, but when we are sitting at our desk, the majority of us slouch into a C-shape. This adds an excess amount of stress on the lumbar and sacral region of the spine.

 

While job-related stress may seem like a culprit behind major health issues, bad posture and lack of fitness negatively add to it. It causes depression, premature aging, osteoporosis, and even increases the risk of heart attack and other lifestyle diseases. Moreover, you might not always find time to go to the gym or for a run after work & might even lack the energy or the motivation to exercise after a long day. In this case, there is an urgent need to figure out a way to incorporate exercise in your day to day life.

What if we tell you, there's a convenient way to get your daily dose of physical activity at work, which will save your time & energy? And provide you with excellent results, improving your posture and spinal health.

The above can be achieved by Desk Yoga.

 

Our Online Desk Yoga session offers simple exercises that can be performed quite unobtrusively at your desk, at any time of the day. These exercises rejuvenate you within minutes to increase productivity at your workplace. Various organizations are adapting to following a Desk Yoga lifestyle for better employee productivity, reduce body ache, and for the betterment of posture.

No matter how good your posture is, when you sit at a desk all day, your muscles are working very hard to hold your spine up. Releasing tension from those muscles and allowing them to stretch takes a lot of pressure off the spine and is also energizing.

Here’s a glimpse of certain Asana’s that we teach during our online Desk Yoga sessions:

 

1. Tadasana

 

How to perform:

  • Sit tall in the middle of the chair. Keep your feet flat on the floor
  • Interlock the fingers and turn the wrist outwards
  • Inhale, raise the arms above your head
  • Hold for 6 seconds
  • Exhaling, come down and release the interlock of the fingers
  • Repeat this exercise 5 times

 

Benefits: Helps incorrect posture and strengthens the spine.

 

 

2. Trikaya tadasana (Swaying palm tree pose)

 

How to perform:

  • Sit tall in the middle of the chair. Keep your feet flat on the floor, rest your hands on your lap
  • Interlock the fingers and turn the wrist outwards
  • Inhale, raise the arms above your head
  • Exhaling, drop towards the right side from the waist and maintain for 6 seconds (with normal breathing)
  • Inhaling, come back to the neutral position and maintain for 6 seconds (with normal breathing)
  • Exhaling, drop towards the left side from the waist and maintain for 6 seconds (with normal breathing)
  • Inhaling, come back to the neutral position and maintain for 6 seconds (with normal breathing)
  • Exhaling, come down and release the interlock of the fingers
  • Repeat this exercise 5 times

 

Benefits: Increases flexibility and energizes the body by activating the muscles in the lateral (waistline) area of the spine.

 

3. Vakrasana (Body Twist)
 

How to perform:

  1. Sit tall in the middle of the chair. Keep your feet flat on the floor, your back straight, neck, and head in line.
  2. Interlock your fingers and place them behind your head.
  3. While exhaling, twist your spine towards the right keeping the elbows stretched, and maintain the twist with normal breathing for 6 counts.
  4. Inhaling, come back to the center.
  5. Exhaling, Repeat this to your left side and perform it at least 10 times.

Benefits: Helps in increasing flexibility and improves your posture.

 

The above Yoga Asanas can be performed daily in your office while sitting at your desk. These Asana’s will help you improve your posture, alleviate stress, and increase the overall health of your spine.

Practice these poses daily while sitting at your desk and connect with us if you feel a difference.

Click here to read about the benefits of practicing Desk Yoga daily